Give your Recipes a Dash of Herbs - Chicken & Basil Stir Fry

No one wants to eat bland food, but ladling on sauces and gravies just adds excess fat and calories to your diet. Fortunately, calorie-free herbs add flavor without all that extra baggage, and they’re easy to use. Herbs are edible, fragrant plants that add flavor and nutrients to many types of foods. By playing with herbal variations in your recipes, you can get a completely different taste every time you cook. When choosing dried herbs, it’s best to buy organic so you’re sure the herbs have not been irradiated. When you're buying fresh herbs, whether at the grocery store or a farmers’ market, be sure to get them as close as possible to the day you plan to use them.

Before cooking with fresh herbs, you'll need to wash them carefully. Rinse the herbs underneath running water, then place them on a paper towel or shake them off to dry. If you're cleaning large leaves like basil or a large bunch of parsley, place them in a bowl of cool water and swirl it around. Transfer the herbs to a clean bowl of water and continue to rinse until the water stays clear. Then dry them off and prepare them for cooking. Generally, you just want to use the leaves, not the stems, of the herb.

Different types of herbs can be used for different dishes.

·         Oregano and basil for pasta dishes and sauces

·         Rosemary and thyme for chicken and vegetable dishes

·         Dill for cauliflower, cucumbers, and fish and fish sauces

·         Parsley for fish, soups, vegetables, and tomato sauce

·         Mint for salad, beverages, and desserts

·         Marjoram for stews, soups, and eggs

·         Cilantro for Mexican and Thai dishes

Chicken & Basil Stir Fry

·         Prep Time 40 minutes

·         Total Time 40 minutes

·         Yield Serves 4

Ingredients

·         1 1/2 pounds boneless, skinless chicken breast halves, cut crosswise into 1/4-inch-thick slices (longer pieces cut crosswise in half again)

·         1 tablespoon cornstarch

·         Coarse salt and ground pepper

·         6 teaspoons vegetable oil

·         1 small onion, halved and cut into 1/4-inch-thick wedges

·         2 bell peppers (red, yellow, green, or a mix, ribs and seeds removed), cut into 1/4-inch-wide strips

·         6 garlic cloves, minced

·         2 tablespoons rice vinegar

·         2 tablespoons soy sauce

·         1 1/2 cups fresh basil leaves, larger leaves torn in half

·         Cooked white rice, for serving (optional)

Directions

    Pat chicken pieces dry with paper towels. In a medium bowl, toss chicken with cornstarch until coated; season generously with salt and pepper.

    In a large wok or nonstick skillet, heat 2 teaspoons oil over medium-high. Cook half the chicken, turning once, until browned, but not completely cooked through, 2 to 3 minutes total. Transfer to a plate. Repeat with another 2 teaspoons oil and remaining chicken. Transfer chicken to plate. Set aside. Wipe out skillet with a paper towel.

    To skillet, add remaining 2 teaspoons oil, onion, and bell peppers; cook over medium-high heat, tossing often, until beginning to brown, 3 minutes. Add garlic; cook until fragrant, about 1 minute.

    Add 1/4 cup water, vinegar, soy sauce, and chicken to pan; cook, tossing, until chicken is cooked through, about 1 minute. Remove from heat. Stir in basil leaves. Serve immediately, over white rice, if desired.

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